Saturday, May 9
Workout of the Day
FORREST
()
Three rounds of:
-20 L-pull-ups
-30 Toes to bar
-40 Burpees
-Run 800 meters
-20 L-pull-ups
-30 Toes to bar
-40 Burpees
-Run 800 meters
Sunday, May 10
Workout of the Day
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Monday, May 11
Workout of the Day
WARM UP 3
(Checkbox)
3 ROUNDS
10 SINGLE LEG BOX SQUATS
10 LATERAL SQUATS
12 DOUBLE UNDERS
10 SUMO SQUATS
*** MAKE SURE TO CHECK "WORKOUT PREP NOTES FOR MORE OPTIONS
10 SINGLE LEG BOX SQUATS
10 LATERAL SQUATS
12 DOUBLE UNDERS
10 SUMO SQUATS
*** MAKE SURE TO CHECK "WORKOUT PREP NOTES FOR MORE OPTIONS
Bench Press 10-10-8-8-6-6-4-4
(Load)
Bench Press for load:
#1: 10 reps @ 30%
#2: 10 reps @ 30%
#3: 8 reps @ 40%
#4: 8 reps @ 40%
#5: 6 reps @ 50%
#6: 6 reps @ 50%
#7: 4 reps @ 65%
#8: 4 reps @ 65%
*** SEE NOTES FOR ALL OPTIONS
#1: 10 reps @ 30%
#2: 10 reps @ 30%
#3: 8 reps @ 40%
#4: 8 reps @ 40%
#5: 6 reps @ 50%
#6: 6 reps @ 50%
#7: 4 reps @ 65%
#8: 4 reps @ 65%
*** SEE NOTES FOR ALL OPTIONS
X3 AMRAP FUN # 143
(Rounds + Reps)
5 MIN AS MANY ROUNDS AS POSSIBLE
04 BURPEES
06 PULL UPS
08 ALTERNATING MED BALL SHOULDER TOSS
10 DOUBLE UNDERS
*****REST 1 MIN
4 MIN AS MANY ROUNDS AS POSSIBLE
04 BURPEES
06 PULL UPS
08 ALTERNATING MED BALL SHOULDER TOSS
****REST 1 MIN
3 MIN AS MANY ROUNDS AS POSSIBLE
04 BURPEES
06 PULL UPS
***** RECORD TOTAL ROUNDS AND REPS
04 BURPEES
06 PULL UPS
08 ALTERNATING MED BALL SHOULDER TOSS
10 DOUBLE UNDERS
*****REST 1 MIN
4 MIN AS MANY ROUNDS AS POSSIBLE
04 BURPEES
06 PULL UPS
08 ALTERNATING MED BALL SHOULDER TOSS
****REST 1 MIN
3 MIN AS MANY ROUNDS AS POSSIBLE
04 BURPEES
06 PULL UPS
***** RECORD TOTAL ROUNDS AND REPS
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Tuesday, May 12
Workout of the Day
WARM UP 6
(Checkbox)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Deadlift 5x5
(Load)
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
@50 %
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
@50 %
Press and Run 14 min AMRAP
(Rounds + Reps)
14 min AMRAP
08 Devil Press
200 m Run
08 Bench Press #75/105
200 m Run
08 Devil Press
200 m Run
08 Bench Press #75/105
200 m Run
MOBILITY THIS
(Other / Text)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
